The Chase’s Mark Labbett opens up on his weight loss
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An excessive amount of sugar in the diet can lead to a range of different health problems and can cause weight gain because high levels of sugar are turned into fat if not burnt off. Although it is recommended to eat a balanced diet, cutting out high levels of sugar can help with the weight loss process.
Snacking is a huge problem for many when it comes to losing weight.
This is because snacking often leads to an excess amount of calories consumed, causing weight maintenance or sometimes weight gain.
Some snacks, which are marketed as healthy and actually consume high levels of sugar, can make slimmers more hungry according to one expert.
F45 Nutritionist Kim Bowman explained: “Avoiding processed snacks is key when it comes to cutting down on cravings.
“We all experience cravings for sugary snacks, but prepping your own high-protein, fibre-rich snacks is a great way to curb these cravings and stick to a healthy eating routine.
“Processed snacks that are high in refined carbohydrates lack significant nutritional value and can lead to blood sugar imbalance. Instead of satisfying hunger, these foods often leave us feeling more hungry, which often leads to increased intake of these empty-calorie foods.”
Snacks high in refined carbohydrates include crisps, bread, pasta as well as sweets, breakfast cereals and pastries.
One way to curb cravings is to consume a high-protein and/or high-fibrous meal.
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This is because protein helps to keep slimmers full as well as boosting satiating hormones.
The expert said: “Balancing blood sugar first thing in the morning is essential to keep sugar cravings at bay throughout the day.
“Both protein and fibre increase satiety by adding nutrient density to a morning meal. This means that any sweet snacks you might indulge in later on won’t send blood sugar skyrocketing, instead allowing you to enjoy them in moderation.
“Consuming sweets first thing in the morning without any added protein or fibre is problematic due to the fact that sugar is high-glycemic. Foods lacking protein and fibre—such as cookies, cakes, and pastries—are rapidly digested within the body, inducing a peak in both blood glucose and insulin.
“This not only triggers sweet cravings, but makes it extremely difficult to resist temptation as we start to feel hungry shortly after consumption.”
Kim recommends eating scrambled eggs or rolled oats with plain Greek yoghurt and berries.
As well as this, preparing home-baked goods can help to avoid excess sugar added to foods bought in store.
She said: “When it comes to choosing quality ingredients for your baked goods, be sure to use a natural source of sugar, such as raw Manuka honey, dates, or fruit (bananas, applesauce, strawberries, raspberries).
“For chocolate lovers, it’s best to go with a quality dark chocolate, as it’s a richer source of cocoa and antioxidants than milk chocolate.
“When it comes to choosing a flour, it’s best to avoid enriched wheat flour (white flour), as it’s heavily processed. Instead, opt for a more nutrient-dense alternative such as almond, coconut, or buckwheat flour.”
The NHS recommends that adults should have no more than 30g of free sugars a day, equivalent to seven sugar cubes.
Free sugars are those added to food or drinks such as sweets, cakes, biscuits and chocolate.
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